Saturday 6/21 – Olympic Lifting Class
Warm Up 3 Rounds: 4 Front Squats 3 Hang Squat Clean 2 Push Jerk 1 Split Jerk 1. Clean & Jerk 5 x 1 @ 70% 2. Power Snatch 5 x 1 @ 70% 3. High Bar Back Squat 5 x 5 @ 60%
Wednesday 6/18 – Olympic Lifting Class
Warm Up 2 Rounds: 10 Good Mornings 10 Back Squats 10 Sots Press 10 Heaving Snatch Balances 1. Snatch 6 x 1 @ 75% 2. Split Jerk 4 x 1 @ 70% 3. Back Extensions 3 x 10
Saturday 6/14 – Olympic Lifting Class
Warm Up 10 Mid-Hang Snatch Pulls 10 Snatch Balance 10 Overhead Squat Shoulder & Hip Mobility 1. Snatch 30 minutes to find 1RM Then, 4×1 @ 90% 2. Front Squat 3×3 @ 80%
Wednesday 5/28 – Olympic Lifting Class
With the departure of Nick and his USA short shorts, Haley will be taking over the Oly Program going forward. She is USAW Certified and her Oly #’s are at the top end of the CrossFit women in our Regional. She is excited to help you all get more barbell gymnasty and smash your PR’s! […]
Saturday 5/24 – Olympic Lifting Class
Warm Up 15 Burpees for Max Height Spend 5-10 Minutes Mobilizing Snatch Max Out! Clean & Jerk Max Out!
Wednesday 5/21 – Olympic Lifting Class
Warm Up 3 Rounds 3 Tall Cleans 3 Front Squats 3 Push Jerk 3 Split Jerks Clean & Jerk 5×2 @ 70% Snatch Balance 3×1 @ 100-115% Clean Pulls 5×3 @ 100%
Wednesday 5/15 – Olympic Lifting Class
Warm Up 3 Rounds 5 Power Cleans 10 Goodmornings 5 Power Snatches Power Snatch 6×2 @ 75% Power Clean 6×2 @ 80% Good Mornings 8×3 @ 50% of clean
Saturday 5/10 – Olympic Lifting Class
Warm Up 10 Snatch Presses 10 Pressing Snatch Balances 10 Drop Snatches 10 Snatches Snatch Find a 1RM then… 4×1 @ 90%, Split Jerk 5×1 @ 90% Front Squat 3×3 @ 80%
Saturday 5/3 – Olympic Lifting Class
Warm Up 3 Rounds 5 Muscle Snatches 5 Overhead Squats 5 Snatches *Add weight after each round Snatch Max Out 2 Front Squats + 1 Jerk Work up to a heavy set
Wednesday 4/30 – Olympic Lifting Class
Warm Up 2 Rounds 10 Muscle Snatches 10 Overhead Squats -5 minutes mobilizing overhead position 1 Snatch High Pull + 1 High Hang Snatch 5 @ 75% 1 Power Clean + 1 Front Squat + 1 Jerk 2 @ 80%, 3 @ 85% High Bar Back Squat 3 x 5 @ 85%